The Science of Napping
In the past, daytime naps used to be viewed as a childish activity. The desire for sleep in the middle of the day was viewed as a weakness. Productive adults were not supposed to need much sleep and those who slept for just a few hours were viewed as strong and efficient. Now that we have a better understanding of the vital importance of sleep for good health and productivity, these theories have been debunked. Yogis have also recognized the importance of napping for a long time now, which is why we have the concept of Yoga-Nidra. We now know that we not only need a good night’s sleep, there is also evidence to show that daytime napping can be good for us and a great productivity booster as well!
Napping is good for health
There is evidence to show that napping can boost the immune system. In this study, one group of sleep deprived individuals were allowed to take two half hour naps during the day and their cytokines and norepinephrine levels were found to be normal. However, this was not the case with the other group of sleep deprived individuals who were not allowed to nap during the day and their levels of afternoon epinephrine and dopamine were seen to be elevated.
Daytime naps are also beneficial for health in other ways: Healthy adults are seen to experience a lowering of blood pressure levels after a nap. It is a fact that sleep helps to restore, heal and rejuvenate the body and mind. And since there is an overall positive impact on stress levels, napping is also thought to be good for the heart. Even athletes are seen to perform better after naps. Sprint times are seen to improve, alertness is higher and endurance levels can also improve. Experts recommend daytime naps for athletes particularly during competitions or special training sessions.
Napping is also known to increase productivity
Daytime napping is known to have many positive impacts on a person’s memory consolidation, daytime and nighttime alertness, and can result in superior recognition and recall of learned material. CEOs of companies are known to take power naps in order to increase productivity, to remain sharper and more focused on work. One study showed how daytime napping has a positive impact on learning new skills. In this study, the nappers showed superior performance in tasks related to reading and retention. The nap resulted in better consolidation of motor learning; which is vital for learning a new skill. Overall memory and perceptual learning also improve with the help of daytime naps, as demonstrated by various studies.
Tips to nap the correct way
I have spoken to my students about yoga-nidra and about the benefits of daytime napping, and I find that the ideal duration of a nap can vary greatly. Some people derive the most benefit from a proper 90-minute nap in the afternoon, while some people feel low and groggy after a long nap. A great number of people seem to function best after a short nap of between 10 and 30 minutes. If you decide to nap at work, a short nap of 10 to 20 minutes may be ideal for you. So it’s important to define that sweet spot for yourself and take as long of a nap as is most likely to rest and refresh you. Insomniacs are advised not to take afternoon naps, as this could make it even more difficult to fall asleep at night.
The timing of a nap is important too. Sleep experts generally recommend that naps should be taken before 4 PM so that they don’t interfere with nighttime sleep. The body’s circadian rhythms reach a low point between noon and 4 PM, making this the most natural time for a nap.
Give yourself the best possible chance to fall asleep and get a restful nap. Cut out distractions and disturbances such as noise from the TV or other gadgets, shut out light sources, particularly artificial light, and draw the curtains to create a restful, quiet environment.
Some experts recommend a ‘caffeine nap’, where one is advised to quickly down a strong cup of coffee and take a 20 minute nap immediately thereafter. It takes about 20 minutes for the caffeine to actually make its presence felt in the system. So when you awaken from that nap you will feel really sharp and alert. This may be a good technique to use when you have an important meeting or presentation late in the afternoon, and you require yourself to be mentally alert and creative.
Practice yoga-nidra at the end of your yoga routine. This is a state between sleep and wakefulness and is a technique that helps the body relax actively. In the end, each person’s physiology and mental makeup differs and each of us may experience varying benefits out of daytime napping. It is up to us to make the best of it!
